Comparing Nutrients in 1 pound Baked Red Potatoes VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Baked Red Potatoes	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	13.6% 395kcal	71.5% 2073kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	137% 132g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	215% 3.44g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	272% 46.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	154% 200g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.75% 2g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	34.3% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	108% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	174% 2613mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.4% 348g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 1 pound of Baked Red Potatoes has 1.4 times more Vitamin B1, 5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 3 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 1 pound of Baked Red Potatoes has 2.6 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 5.6 times more Potassium, 1.3 times more Zinc and 3.7 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 1 lb of Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 3.2 times more Manganese and 48 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 2 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 1 lb of Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 5.3 times more Energy, 194.7 times more Fat, 108.9 times more Saturated Fat, 50.6 times more Omega 3, 208.4 times more Omega 6, 2.3 times more Carbohydrate and 1.7 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6